09072019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Strict Press (5×5 or 5×8-10; @30×1)

AKA Military Press

Metcon

B: Tailpipe (Time)

5RFT each:

250m row

KB front rack hold (53/35/hand)

Row while your partner holds two KBs in the front rack position. 5 burpee penalty on the spot (both partners) if KBs leave the front rack position before the 250m row is complete.

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Contact us for details. -Monica and the Twenty Pound Hammer Team